Forever 5/3/1 - Page 6 - Health and Fitness Forum

September 21, 2010

Squat
1x10x45
1x5x135
1x3x225
1x2x255
5x5x275

Not Bad.

Hang Clean
1x8x45
1x5x65
5x5x85

Slowly getting better. Had some reps that felt really good, some that were obv worse.

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09-23-2010 , 10:17 PM

#128

HalfSlant

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September 23, 2010

Squat
1x10x45
1x5x135
1x3x225
1x3x255
2x5x275

**** if I know what weight I should be doing, but this felt easy. So w/e.

Pendlay Row
1x8x45
1x5x95
3x8x145

Wore my belt for the second 2 sets. Felt pretty good. Will probably continue to do this, and also maybe try using the belt for deadlifting again.

Power Clean
1x8x45
2x3x65
8x1x85

Did a bunch of singles. Form is still pretty bad.

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09-25-2010 , 08:32 PM

#129

HalfSlant

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September 25, 2010

Did not get much sleep last night. Had a weird cramp in my right quad before/during the workout. Last workout without pressing movements, will try to do volume bench next time. Should probably repeat my previous weight though.

Squat
1x10x45
1x5x135
1x4x185
1x3x225
1x2x265
1x1x285
1x5x320
1x3x320

Depth is bad on the set of 5. Depth looks passable on the set of 3. First rep of the 5 was weird, weight kind of shifted laterally. Will continue to 325 next time, unless anyone has a good reason why I shouldn't.

Quote:

Squat - 5x320

Quote:

Squat - 3x320

Romanian Deadlift
1x10x45
1x5x95
5x5x145

Easy. Increase by 10lbs for next time.

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09-26-2010 , 06:06 AM

#130

Soulman

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Form looks solid imo. Difference in camera perspective also skews perception of depth, although I agree that the fives still look sketchy. Did you feel the difference as well?

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09-26-2010 , 11:22 AM

#131

HalfSlant

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Quote:

Originally Posted by Soulman

Form looks solid imo. Difference in camera perspective also skews perception of depth, although I agree that the fives still look sketchy. Did you feel the difference as well?

Not particularly, but I have had issue with hitting appropriate depth before. So I guess I will just have to go a bit farther than I think I should.

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09-29-2010 , 10:59 PM

#132

HalfSlant

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September 29, 2010

Bad workout. I suck at eating and I suck worse at sleeping.

Speed Deadlift
1x8x135
1x3x185
15x1x215

Pretty easy. Tried using a belt, but i suck at using a belt for deadlifts. It gaps in the back. Took it off after 5 reps.

Bench Press
2x5x45
2x3x95
1x4x135
2x5x155
1x5x135

Shoulder still hurts and I hate this lift. >:|

Squat
1x8x45
1x5x135
1x3x225
1x2x265
2x5x280

Not bad. Was a bit fatigued when I got to these. Might do them first in this WO.

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10-01-2010 , 10:19 PM

#133

HalfSlant

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October 1, 2010

Took a 1.5 hour nap before going to the gym. Didn't get there until 40 mins before it closed.

Deadlift
1x5x135
1x3x225
1x1x275
1x5x325

Felt ok. My low back is a little sore right now. More like just tired, but w/e. I feel like my back is a little too rounded on reps 4&5. Feedback appreciated.

Quote:

http://www.youtube.com/watch?v=CGY6OEtFV4Y

Hang Clean
1x5x45
1x5x65

Gym was closing. I plan on doing a lot more cleans this month, since I won't be benching or pressing.

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10-01-2010 , 10:47 PM

#134

milesdyson

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looks like bar moves forward most reps. with that horizontal of a back your shoulders are too far in front of the bar, scapula etc. whatever. what you won't have with that setup is hips rising first, but you will have more trouble keeping your back extended. i'd try letting your knees bend more to get shins to the bar. hips should end up lower, scaps in line with bar.

then if you want, try flexing your hamstrings tight (think leg curl) before you lift the weight. i think i like this cue and wonder if other people feel good about it.

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10-01-2010 , 10:56 PM

#135

HalfSlant

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Yeah I did notice the bar moving forward, while watching the video. I was trying to start with the bar as close to my shins as I could, and focusing on not lowering my hips when trying to get my "chest up". I will lower them a bit more next time.

Also, I am pulling with my oly shoes, which is weird, but I like it so far.

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10-02-2010 , 08:35 AM

#136

00Snitch

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Quote:

Originally Posted by milesdyson

This.

I've started getting my hips lower and shoulders back further on dls. Setting up with back so horizontal was making it ghey to get and keep my back in extension. I feel way stronger and way less likely to injury my back with a more vertical back.

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10-02-2010 , 10:27 AM

#137

Soulman

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Also more like 5x1 than 1x5 amirite?

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10-02-2010 , 10:49 AM

#138

HalfSlant

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I'd call it 1x3 + 1x2 if anything besides a 1x5

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10-03-2010 , 06:45 PM

#139

HalfSlant

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October 03, 2010

Skipped the workout I was supposed to do here, because I will be out of town next week and I want to do max squat day before I go. Did some very light rotator cuff work.

Squat
2x6x45
1x5x135
1x3x225
1x2x265
5x5x280

Not bad weight. My form still sucks on occasion. Random stuff like one knee caving. Leaning forward. Slight tilt to one side. Not getting my abs out. Dumb ****. Need to focus more, and probably warm up more with light weights.

Hang Clean
8x1x45
5x1x55
5x1x65
5x1x75
10x1x85
20x1x95

Herp derp.

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10-05-2010 , 10:16 PM

#140

HalfSlant

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October 05 2010

Squat
1x10x45
1x5x135
1x3x225
1x3x245
2x5x265

Had intended on going to 280, but 245 was starting to feel heavy so figured it better to err on the side of "too light". I know I have messed up my intensity day by going too heavy on recovery day before. I am still not happy with my form overall, but I don't think I need to reset.

Skullcrushers
1x6x30
4x6x60
3x6x70

Since I'm not benching or pressing, figured I would do something that hits my triceps without touching my shoulders. This was pretty easy though. Could def do higher weights.

Pendlay Row
1x8x135
3x8x150

I am hoping to get some kind of carry over from these into deadlifts. Otherwise they seem kind of useless because my upper back doesn't look/feel any different. Gonna keep increasing the weight though because this was super easy.

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10-06-2010 , 11:42 AM

#141

Doug Funnie II

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I think the problem with pendlay row as a DL accessory is that form breaks down before the loading gets heavy enough to do much. IIRC, Kroc rows were done first as a way to train upper back/grip for DLs though. Maybe just keep in mind that in another 50 lbs or so your pendlay row form will deteriorate to the point where Kroc rows would be preferable for bringing up upper back strength..

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10-06-2010 , 11:48 AM

#142

HalfSlant

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I will keep that in mind, thanks.

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10-06-2010 , 01:57 PM

#143

theblackkeys

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Have you tried seated cable rows? Just don't use your back to move it much, if at all.

Maybe do those bro rows where your torso is at like 45 degrees from horizontal, and you row it all gay like into your lower abdomen area. Oh yeah, gotta use light weight on these too.

Rows are gay in general, the sooner you realize this the less shame you feel doing stupid looking ****.

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10-06-2010 , 02:06 PM

#144

HalfSlant

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I don't feel shame, I just don't feel anything really.

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10-06-2010 , 02:09 PM

#145

Doug Funnie II

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Quote:

Originally Posted by theblackkeys

Rows are gay in general, the sooner you realize this the less shame you feel doing stupid looking ****.

fu rows are awesome

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10-06-2010 , 05:27 PM

#146

Soulman

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Quote:

Originally Posted by HalfSlant

I just don't feel anything really.

That's so sad

Anyways, Kroc rows give a sick pump so I'd go with those.

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10-06-2010 , 09:08 PM

#147

00Snitch

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+1 to rows being ghey.

Is there really much point when you could just do DLs or chins?

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10-06-2010 , 10:02 PM

#148

Doug Funnie II

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I can't tell if you guys are trying to level me or if you're all actually morons who are just now showing their true colors.

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10-06-2010 , 10:30 PM

#149

00Snitch

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Join Date: Sep 2004 Posts: 20,865

I'm actually a moran... But rows still suck.

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10-06-2010 , 10:36 PM

#150

HalfSlant

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I do DLs once every 2 weeks. Doing the rows are much less intense, which is why they are on recovery day.

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